Week of June 2nd - June 7th, 2025
Monday
QOTD:
Does complaining about the workout make it easier?
Strength
Every 1:30 for 8 Rounds of:
5 x 1-1-2 Dumbbell Chest Press
Metcon Part 1
2 Rounds For Max Reps* of:
1:00 Double-Unders
1:00 Alternating Dumbbell Snatches (50/35)
1:00 Burpees
*Score is Average Reps of Each Movement
Metcon Part 2
After a 2:00 Rest Following Part 1:
2 Rounds For Time of:
X* Double-Unders
X* Alternating Dumbbell Snatches
X* Burpees
*Average Reps of Each Movement
Accessory/Extra
Dumbbell Bent Over Row
3 x 12
Tuesday
QOTD:
What has been the worst injury you have ever had?
Strength
Tempo Front Squats
1 x 5 @ 60%
1 x 5 @ 65%
1 x 3 @ 70%
1 x 3 @ 75%
1 x 3 @ 78%
Metcon
For Time:
21-15-9*
Single Dumbbell Box Step Overs (50/35) (20”)
Thrusters (75/55)
*400m Run After Each Round
CAP: 12:00
Accessory/Extra
3 Rounds For Quality of:
25 ft Death March
25 ft Silver Back Swing
Wednesday
QOTD:
What was something you were worried about when you were young that isn’t a big deal as an adult?
Strength
Strict Press
12:00 to Build to a 3 RM
Metcon
4 Rounds For Time of:
10 Power Cleans (155/105)
10 Strict Pull-ups
CAP: 15:00
Accessory/Extra
5 Rounds For Quality of:
0:20 Ring L Sit Hold
0:40 Rest
Thursday
QOTD:
When you open a pint of ice cream, do you eat the whole thing or save some for later?
Strength
Banded Deadlifts
12 x 2 @ 55%
Rest Exactly 0:20
Metcon
Every 6:00 for 4 Rounds* of:
30/25 Calorie Row
25 AbMat Sit-ups
20 Kettlebell Goblet Squats (53/35)
3 Rope Climbs
*Score is Total Working Time
Accessory/Extra
3 Rounds For Quality of:
20 Banded Bicep Curls
20 Banded Pull Aparts
Friday
QOTD:
What weird thing would you be willing to sell online?
Strength
Shoulder to Overhead Complex
4 x 6 Strict Press + 10 Push Press
Build AHAP
Metcon
AMRAP in 16:00 of:
20 Box Jump Overs (24”/20”)
20 Toes to Bar
10 L / 10 R Single Arm Kettlebell Cleans (53/35)
Accessory/Extra
10 Rounds of:
0:20 Machine Calories
0:40 Rest
Saturday
QOTD:
What is the hardest workout you have done at this gym?
Metcon
4 Rounds For Time with a Partner of:
800m Run (Together)
25 Deadlifts* (135/95)
100m Farmers Carry* (70/53)
*Split as Desired
CAP: 32:00
Accessory/Extra
Ab Rollouts
3 x 6
